CrossFit

Segunda-feira, 24 de julho de 2017.
Title: Chipper 24072017
Score: Time
Chipper – Time Cap: 20′
60 Wall Ball (20/14lbs – 9/6kg)
30 Box Jump (24/20in)
15 Squat Clean (185/135lbs – 80/60kg)
30 Box Jump (24/20in)
60 Wall Ball (20/14lbs – 9/6kg)
Terça-feira, 25 de julho de 2017.
Title: CTM 25072017
Score: Repetition
EMOM 5′
6 Split Jerk
(115/75lbs – 50/35kg)
AMRAP in 10′
5 Pull Up
10 Burpees
20 Jump Lunges
Quarta-feira, 26 de julho de 2017.
Title: CTM 26072017
Score: No Score
5 Rounds
6 Power Snatch (135/95lbs – 60/40kg)
500mts Row
(5′ cada Round)
Quinta-feira, 27 de julho de 2017.
Title: Heavy Day 27072017
Score: Load (Front + Back Squat)
EMOM 5′
3 Front Squat
5 Rounds or 10′
15 V Sit Up
50 Double Unders or 100 Single Unders
5X5 Back Squat
(2 minutos/Round)
Sexta-feira, 28 de julho de 2017.
Title: CTM 28072017
Score: Time
WOD – Time Cap: 17′
2 Rounds:
30 Thruster (95/65lbs – 40/30kg)
3 Rounds
10 Sumô Deadlift High Pull (95/65lbs – 40/30kg)
10 Ring Dips
Sábado, 29 de julho de 2017.
Title: After Date with Helen
Score: Time
WOD – Time Cap: 30′
Helen
3 Rounds
400mts Run
21 American Kettlebell Swing (24/16kg)
12 Pull Up
Then:
3 Rounds
15 Deadlift (225/155lbs – 100/70kg)
1 Legless Rope Climb
Domingo, 30 de julho de 2017.
Title: Super TABATA
Local: TORO GYM
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Quinta-feira, 20 de julho de 2017.
Title: Barbell’s Club 20072017
Score: No Score
EMOM 5′
Para cada minuto:
3 Power Snatch
3 Overhead Squat
(135/95lbs – 60/40kg)
EMOM 10′
Minuto 1: 30 Double Unders or 60 Single Unders
Minuto 2: 18 American Kettlebell Swing (24/16kg)
EMOM 5′
3 Snatch Full
(135/95lbs – 60/40kg)